Common Yoga Injuries and How to Prevent Them
Yoga is an incredible practice that brings strength, flexibility, and peace of mind. But just like any physical activity, injuries can happen—especially when we push too hard or don’t use proper form. The good news? Most yoga injuries are preventable with the right awareness and approach. Let’s take a look at some of the most common yoga injuries and how you can avoid them.
1. Wrist Strain
Many yoga poses, like Downward Dog, Plank, and Chaturanga, put weight on the wrists. If your wrists aren’t properly aligned or you’re placing too much pressure on them, strain and discomfort can develop.
Prevention Tips:
Distribute your weight evenly between your hands and fingers.
Engage your core to reduce pressure on your wrists.
Modify poses by dropping to your forearms or using props like yoga blocks.
2. Shoulder Injuries
Overstretching or improper engagement in poses like Chaturanga or arm balances can lead to shoulder pain or injury.
Prevention Tips:
Keep your elbows tucked close to your ribs in Chaturanga.
Strengthen your shoulder muscles with controlled, mindful movements.
Avoid sinking into your shoulders—engage your upper back and core.
3. Lower Back Pain
Back pain can result from misalignment, rounding the spine, or forcing deep bends in poses like Forward Fold or Wheel Pose.
Prevention Tips:
Keep a slight bend in your knees during forward folds to avoid straining your lower back.
Engage your core to support your spine.
Use props like blocks or bolsters to maintain proper alignment.
4. Knee Injuries
Knees are vulnerable in deep stretches like Pigeon Pose or Lotus Pose if there’s too much pressure or lack of support.
Prevention Tips:
Never force your knees into a deep bend or twist.
Keep your toes and knees aligned in standing poses.
Use blankets or bolsters to support your knees in seated or lunging poses.
5. Hamstring Strains
Overstretching in poses like Downward Dog or Forward Fold can lead to hamstring pulls or strains.
Prevention Tips:
Warm up properly before diving into deep stretches.
Keep a micro-bend in your knees instead of locking them.
Increase flexibility gradually—don’t force your way into a pose.
6. Neck Strain
Neck pain can result from poor alignment in poses like Shoulder Stand or Headstand, or from simply holding tension in the neck.
Prevention Tips:
Avoid putting excessive weight on your neck in inversions.
Keep your neck long and aligned with your spine.
If you experience neck discomfort, modify or skip poses that aggravate it.
Listen to Your Body
One of the most important lessons in yoga is learning to listen to your body. If something feels painful, back off. There’s a difference between feeling a stretch and pushing into pain. Use modifications, props, and proper alignment to ensure a safe and sustainable practice.
Yoga should feel good, both during and after your practice. By moving mindfully and respecting your body’s limits, you’ll be able to enjoy all the benefits of yoga while keeping injuries at bay. Happy practicing!
Love,
Maria
